Yoga To Strengthen Back Pain

More than 30 million Americans experience lower-back pain each year, according to the American Chiropractic Association. People seek relief in a variety of ways, including yoga. Participants in a West Virginia University study experienced significantly reduced chronic lower-back pain after attending twice-weekly yoga sessions. If you are experiencing back pain, check with your doctor for recommendations specific to your condition.

Cat

This movement lubricates your spine, says Rita Trieger, author of "Yoga Heals Your Back." Kneel on all fours, creating a tabletop position with your body. Exhale as you arch your back like a cat, allowing your head and tailbone to drop down. Draw your shoulders away from your ears so your neck feels loose. Turn your head from side to side gently, as if you were saying no. Inhale as you return to the tabletop position. Repeat this movement five to 10 times.

Bridge

This exercise strengthens your hips, which support your spine, according to Stella Weller, author of "The Yoga Back Book." Lie on a mat with your knees bent, your feet flat and your arms lying loosely by your sides. Exhale as you lift your hips toward the sky, creating a straight line from your head to your knees. Hold this position for three to five breaths, then float your hips down to the mat. Repeat this movement three to five times.

Knee Press

Weller recommends this movement to release tight hip flexor muscles. Lie on your back with your knees tucked in comfortably to your chest. Place your left hand on your left knee, or in the fold of your knee, to hold your leg in place. Extend your right leg long on your mat. Notice the amount of curve in your lower back. Breathe comfortably in this position for up to 10 minutes, then switch legs. If you notice the curve in your lower back seems to be getting flatter, your hip flexors have stretched.

Half Star

Sit on a mat with your legs in a wide "V" position. Tuck one foot toward your groin, allowing your knee to drop to the side. If the pull on your groin is too intense, you can tuck a rolled-up towel under your knee for support. Round your spine forward, using your hands or a yoga block to support the weight of your head. Breathe comfortably in this position for up to five minutes, then switch legs.

Sphinx

Lie on your belly with your arms bent and your hands under your shoulders. Exhale as you float your breastbone and head up. Slide your arms forward until your elbows are under your shoulders. Use your forearms to prop up the weight of your upper body so your spine can stretch. Allow your shoulders to drop away from your ears. Breathe comfortably in this position for two to five minutes. If your lower back feels compressed, slide your arms forward to lessen the arch in your back.